Evidence-based whole foods, plant-based lifestyle: Plant-Based Living & Whole Foods Health
Evidence-based whole foods, plant-based lifestyle: Plant-Based Living & Whole Foods Health
By Zama Zincume — Public Health Specialist & Plant-Based Food Writer Quick Answer The best plant-based foods for male health and energy are those rich in dietary nitrates, zinc, magnesium, antioxidants, and slow-burning complex carbohydrates. Top performers include beetroot, pumpkin seeds, dark leafy greens (like …
You didn’t use to feel this way. Lunch used to be just lunch.By 3 PM, your eyes feel heavy. Your focus slips, and you grab coffee or something sweet to power through the afternoon. Your waistline has grown even though the scale barely moves. And …
By Zama Zincume — Public Health Specialist & Plant-Based Food Writer · Updated (How to Eat Plant-Based in South Africa for Under R50 a Night)
Yes, you can eat a filling, protein-rich plant-based dinner in South Africa for R50 or less per plate by building meals around dried legumes (sugar beans, cowpeas, lentils) and South African staple carbohydrates (samp, maize meal, sorghum, amadumbe), then adding one fresh vegetable and a flavour base of onion, garlic and spice. Below are six dinners, each with a per-serving cost breakdown, built using the Staple-First Method™.
Load-shedding-era grocery bills, fuel-linked food inflation and a weak rand have made “eating well” feel like a luxury in South Africa. But the maths on plant-based eating tells a different story. Dried legumes and grains are, rand-for-rand, some of the cheapest sources of protein and energy on supermarket shelves; cheaper than chicken, far cheaper than beef, and they store for months without refrigeration.
The Staple-First Method™ is simple: build every dinner around one dried legume, one starchy staple, and one vegetable, then season generously. Meat is not “removed” from these meals, it was never the anchor to begin with. This is how umngqusho, morogo relish and pap have fed South African households for generations, long before “plant-based” was a marketing term.
A note on the number: R50 is a per-serving target for the meal itself (main plus vegetables), assuming you’re cooking a pot that serves three to four people and already have basic pantry items: onion, garlic, oil, salt, and a spice or two on hand. It does not include snacks, drinks or bread on the side.
Grocery prices move often, and they differ by store, region and whether you shop online or in-aisle.
The figures below are indicative retail prices for budget-brand products at major South African supermarkets, checked mid-September 2026. Remember, prices can shift by R2–R5 in either direction month to month, and regional pricing (especially for indigenous staples like amadumbe and sorghum meal) varies more than nationally-distributed items like maize meal.
A Xhosa staple and one of the most nutritionally complete R50 dinners you can make; the combination of a grain (samp) and a legume (sugar beans) supplies a full range of amino acids across the meal.
What you need: dried samp, dried sugar beans, onion, garlic, a carrot, a knob of butter or a splash of oil, salt, and a pinch of curry powder if you like it warming.
Method: Soak samp and beans overnight, then simmer together for 60–90 minutes (or 35 minutes in a pressure cooker) until soft. Fry onion, garlic and grated carrot separately, stir through, and season.
Cost per serving (serves 4): dried samp (~R25/kg, use 300g) + dried sugar beans (~R28/500g, use 250g) + onion, garlic, carrot (~R20 combined) + oil and seasoning (~R5) = roughly R170 for the pot, R42–R45 per serving.
Nutrition note: Legumes paired with a grain across a meal or a day provide all nine essential amino acids the body needs, you don’t need to eat the bean and the grain in the exact same bite, just across the same day, to meet your protein needs from plants (government and dietetic body guidance on plant protein adequacy).
Sorghum (mabele) is an indigenous South African grain, more fibre-dense than maize meal, and deserves more shelf space in plant-based cooking than it currently gets.
What you need: sorghum meal, a bunch of morogo (or spinach/Swiss chard as a substitute), onion, tomato, smooth unsweetened peanut butter, and chilli if you like heat.
Method: Cook sorghum meal into a soft pap with water and a pinch of salt. Wilt the morogo with fried onion and tomato, then stir in a spoon of peanut butter thinned with hot water to make a light sauce over the greens.
Cost per serving (serves 4): sorghum meal (~R30/kg, use 400g) + morogo bunch (~R15) + onion and tomato (~R20) + peanut butter portion (~R10) = roughly R75–90 for the pot, R19–R23 per serving — one of the cheapest dinners on this list.
Nutrition note: Leafy greens like morogo are a source of iron, calcium and folate; pairing them with peanut butter’s fat helps the body absorb the fat-soluble nutrients in the greens.
A pantry-friendly dinner that comes together in under 40 minutes and freezes well, so it’s worth doubling the pot.
What you need: brown or red lentils, half a butternut, onion, garlic, curry powder, tinned tomato, and rice or leftover pap.
Method: Fry onion, garlic and curry powder, add cubed butternut and tinned tomato, then stir in rinsed lentils with enough water to cover. Simmer 25–30 minutes until the lentils and butternut are soft, and serve over rice.
Cost per serving (serves 4): lentils (~R30/500g, use 300g) + half a butternut (~R15) + onion, garlic, tinned tomato (~R30) + curry powder and rice portion (~R25) = roughly R100 for the pot, R25 per serving.
Nutrition note: Lentils are one of the fastest-cooking legumes (no overnight soak needed) and are a strong source of dietary fibre, which supports steadier blood sugar responses compared with refined-carbohydrate-only meals.
It’s a genuinely useful property for household cooks managing diabetes risk, though this is general nutrition information and not a substitute for individualised medical advice.
Cowpeas (dried or fresh, sometimes sold as “black-eyed peas”) are under-used in mainstream South African cooking despite being a traditional crop across the country.
What you need: dried cowpeas, spinach or morogo, onion, tomato, garlic, and maize meal for pap.
Method: Soak and simmer cowpeas until tender (about 45 minutes: they cook faster than sugar beans). Fry onion, garlic and tomato, wilt in the spinach, then combine with the cooked cowpeas and serve with maize meal pap.
Cost per serving (serves 4): dried cowpeas (~R25/500g, use 300g) + spinach (~R15) + onion, tomato, garlic (~R20) + maize meal portion (~R10) = roughly R70 for the pot, R17–R20 per serving.
Nutrition note: Cowpeas are a good source of plant protein and folate, and; like other legumes, contribute meaningfully to daily fibre intake, which most South African diets fall short of against dietetic association recommendations.
Amadumbe (taro) is a starchy indigenous root vegetable, naturally creamy when mashed, and a genuine alternative to potato that deserves more visibility than “budget substitute” framing.
What you need: amadumbe, tinned or home-cooked sugar beans, onion, tomato, garlic, and a little oil or butter for mashing.
Method: Boil peeled amadumbe until soft (20–25 minutes) and mash with a splash of the cooking water. Fry onion, garlic and tomato into a quick relish, warm the beans through, and serve the mash topped with the relish and beans.
Cost per serving (serves 4): amadumbe (~R25/kg, use 800g) + tinned sugar beans (~R18/410g tin, use 2 tins) + onion, tomato, garlic (~R20) = roughly R80 for the pot, R20 per serving.
Nutrition note: We view amadumbe as promising but unproven because it contains complex carbohydrates and resistant starch that behave differently in the gut than refined starches. Nutrition studies suggest it may offer digestive and metabolic benefits, but research in this area is ongoing.
The fastest dinner on this list, and the one to lean on when you’re too tired to cook from scratch.
What you need: a tin of chakalaka, a tin of sugar or butter beans, and maize meal (or bread) to serve it on.
Method: Warm the chakalaka and beans together in a pot for five minutes. Serve over soft pap or on toast.
Cost per serving (serves 4): tinned chakalaka (~R18/410g) + tinned beans (~R18/410g, use 2 tins) + maize meal portion (~R10) = roughly R64 for the pot, R16 per serving.
Nutrition note: This is a truly handy “no-excuse” dinner for busy weeknights. Tinned beans keep most of their fiber and protein, unlike dried, cooked beans. So this shortcut isn’t just easy; it’s also a healthy choice.
If none of the six above suit what’s in your pantry tonight, the Staple-First Method™ formula still works:
Keep dried legumes and grains in bulk in your pantry (a 1–2.5kg bag lasts several meals), and you’ll rarely pay full “per meal” price again — the cost per serving drops further the more you buy in bulk.
Is it actually possible to get enough protein eating plant-based on a R50 budget in South Africa?
Yes. A serving of dried beans, lentils or cowpeas (roughly 250–300g dried, cooked) provides a substantial portion of an adult’s daily protein needs, and combining legumes with a grain like samp, maize or sorghum across the day rounds out the full amino acid profile — no expensive protein powders or meat substitutes required.
Do I need to soak beans and samp overnight?
For dried sugar beans and samp, yes — an overnight soak cuts cooking time significantly and makes them easier to digest. Lentils and cowpeas are the exception: they cook in 25–45 minutes with no soaking needed, which makes them the better choice on a weeknight.
Are tinned beans as nutritious as dried beans?
Largely yes. Tinned beans keep most of their protein and fibre content; just rinse them to reduce added sodium. They cost more per gram than dried beans but save significant time, which makes them worth it for a fast weeknight dinner like the chakalaka bean option above.
What’s the cheapest plant-based dinner in this list?
Sorghum pap with morogo and peanut sauce, at roughly R19–R23 per serving, followed closely by the cowpea and spinach stew at R17–R20 per serving.
To create a full week of meals, begin with the Staple-First Method™ overview. Next, follow a 7-day whole-food plant-based meal plan. You’ll also find a complete R500-a-week grocery list. Both use the same indigenous staples.
The indigenous South African plant foods guide focuses on amadumbe, sorghum, and cowpeas. It tells you where to buy them. It also compares them nutritionally to more common foods.
Next step: Download the printable 7-Day South African Plant-Based Starter Plan to turn these six dinners into a full week of budget-friendly meals.
By Zama Zincume | Eating Plant-Based ZA | Updated 15 October 2026 Looking for the best vegan restaurants in Durban? This updated local guide covers vegan cafés, plant-based burgers, traditional bean bunny chow, Indian vegetarian restaurants and affordable vegan-friendly meals across Durban, Umhlanga, Glenwood and …
By Zama Zincume — Public Health Specialist & Plant-Based Food Writer Quick Answer Smart plant-based food shopping in South Africa includes:Start with a staples-first list.Look for hidden animal ingredients on labels.Watch out for exorbitant pricing on “plant-based” things.Shop at both chain stores and small markets.Buy …
By Zama Zincume — Public Health Specialist & Plant-Based Food Writer
Men lose energy and drive after 50 mainly because testosterone falls by roughly 1–2% every year, deep sleep and growth hormone release drop by as much as 75% by midlife, and skeletal muscle — the tissue that burns fuel and produces physical power — shrinks by 3 to 8% every decade after 30. These changes rarely act alone. They stack on top of each other, which is why the tiredness you feel at 55 often feels bigger than any single cause could explain.
Quick Answer: The main drivers are falling testosterone and estrogen, shrinking muscle mass, disrupted deep sleep with rising evening cortisol, and lifestyle factors like weight gain, smoking, and untreated depression. Research shows these lifestyle factors often matter more than age alone. A whole-food, plant-based approach can support several of these levers at once.
If you’re a man past 50 and you feel like your body quietly changed the rules on you, you’re not imagining it. Something real is happening under the surface. In South Africa, where many men are raised to push through fatigue rather than question it, this decline often goes unaddressed for years. The good news is that most of it is measurable, understood, and — to a real degree — within your control.
Testosterone is the hormone most people blame first, and for good reason. Production peaks in a man’s late twenties, then eases downward from around age 30, with the drop becoming more noticeable after 50. By the time many men reach their fifties, that slow slide has often become obvious: less strength in the gym, a flatter mood, a quieter libido.
But testosterone doesn’t act alone.
Endocrinologists at Massachusetts General Hospital found that as testosterone drops with age, so does estrogen: yes, men produce and need estrogen too.
Their research, published in the New England Journal of Medicine, suggested that falling estrogen, not testosterone on its own, may explain much of the muscle loss, bone loss, and midsection fat gain that men associate with getting older. In other words, the story is more complicated — and more fixable — than “just testosterone.”
Here’s the part that matters most for how you respond to this article.
A study from the University of Adelaide followed more than 1,500 men over five years and found that declining testosterone is not simply the inevitable price of ageing. The men whose testosterone fell the most were the ones who became obese, kept smoking, or were dealing with depression at the time; not simply the ones who got older.
Age moves the number a little. Health and habits move it a lot.
Muscle isn’t just for lifting heavy things. It’s one of the body’s most metabolically active tissues, burning fuel around the clock, even while you sleep. Research on age-related muscle loss, known as sarcopenia, shows muscle mass declines by roughly 3 to 8% per decade after age 30, and that pace speeds up after 60.
This matters for energy in two ways. First, less muscle means less capacity for physical tasks that used to feel automatic, like carrying groceries or climbing stairs.
Second, less muscle lowers your resting metabolic rate, which makes it easier to gain fat even on the same diet you’ve always eaten. That stored fat then does something specific to your hormones: it converts testosterone into estrogen through aromatisation, quietly making the hormone problem worse.
If you’re carrying extra weight around your midsection, our guide to reducing visceral fat with plant-based eating walks through why that specific fat behaves differently from fat elsewhere on the body, and what to do about it.
Here’s a change that catches most men off guard: the ability to sleep deeply starts fading long before 50, and by the time you reach your fifties, it’s a major part of the fatigue story.
Researchers at the University of Chicago, led by sleep scientist Eve Van Cauter, tracked sleep and hormone levels in healthy men from age 16 to 83. They found that deep, slow-wave sleep – the stage where the body releases most of its growth hormone- drops from nearly a fifth of a young man’s night to under 5% by his mid-thirties. By age 45, most men have almost entirely lost the ability to generate meaningful deep sleep, and growth hormone secretion falls by around 75% alongside it.
After 50, a second wave of sleep changes sets in: total sleep time keeps shrinking, night-time wake-ups become more frequent, and REM sleep drops to roughly half of young-adult levels.
The researchers linked this specifically to rising evening cortisol —the stress hormone that should wind down by nightfall but instead stays elevated. Less deep sleep, less growth hormone, and more evening cortisol is a big part of why so many men over 50 describe feeling “wired but tired.”
An expansion on this concept is in the Cortisol-Sleep Code book.
| What Changes | The Research Finding | Why It Drains Energy |
|---|---|---|
| Testosterone | Levels fall by roughly 1–2% a year after age 30, with the decline becoming more noticeable after 50. | Lower testosterone is linked to reduced strength, motivation, and sex drive. |
| Estrogen | Men’s estrogen falls alongside testosterone, and a Massachusetts General Hospital study found this may drive muscle and bone loss more than testosterone alone. | Estrogen loss in men is tied to increased midsection fat and weaker bones. |
| Muscle mass | Skeletal muscle shrinks by about 3–8% per decade after age 30, and the pace accelerates after 60. | Muscle is metabolically active tissue; losing it slows resting metabolism and physical power. |
| Deep sleep & cortisol | By 45, most men have largely lost the ability to produce deep, restorative sleep, and evening cortisol rises as sleep quality drops further after 50. | Less deep sleep means less growth hormone and next-day recovery, while high evening cortisol disrupts rest. |
The Adelaide research is worth sitting with, because it reframes the whole conversation. If falling testosterone were purely a clock running down, there would be little to do but wait it out.
But the data says otherwise: obesity, smoking, and depression predicted testosterone decline far more reliably than age did on its own. Men who quit smoking, lost excess weight, or treated depression tended to hold onto healthier hormone levels than men of the same age who didn’t make those changes.
This is where a whole-food, plant-based approach earns its place. Next, we’ll look at exactly where diet fits in.
It also explains why these four systems rarely show up alone.
Poor sleep raises evening cortisol, which encourages fat storage around the midsection. That extra fat converts testosterone into estrogen, which speeds up muscle loss. Less muscle lowers your resting metabolism, which makes weight easier to gain and harder to lose.
And low testosterone itself is linked to lower motivation, which makes it harder to start the very habits — training, better sleep, a better plate — that would turn the cycle around. None of this is a life sentence. It’s a loop, and you can interrupt it.
It’s worth naming something directly: the “drive” half of this article’s question isn’t. Population studies have found that depressive symptoms in midlife are rising, particularly among middle-aged American men, and that this mental health shift tracks alongside, and may worsen, the physical fatigue men report.
Researchers at Arizona State University, comparing data across the US, Australia, Germany, South Korea, and Mexico, found that American adults in their 40s, 50s, and 60s report more depressive symptoms today than earlier generations did at the same age.
This doesn’t mean every man who feels drained after 50 is dealing with depression. It means motivation and mood deserve the same evidence-based attention as testosterone and sleep, not a footnote. If low mood, hopelessness, or loss of interest in things you used to enjoy has lasted more than two weeks, that’s worth raising with a doctor or counsellor, not just pushing through.
Here’s where an old assumption gets tested.
Many men worry that eating less meat will tank their testosterone. A 2020 study from the University of Miami, published in the World Journal of Urology, tested that assumption using US national health survey data. The result: men following plant-based diets had testosterone levels essentially the same as men eating a traditional, meat-heavy diet. The researchers were clear that the quality of the plant-based diet mattered.
Whole foods built around legumes, vegetables, and whole grains outperformed a plant-based diet built on soda, chips, and refined carbohydrates.
Put plainly: a well-built, whole-food plant-based diet will not sabotage your hormones. It can support the exact levers the research above points to:
None of this requires perfection or an overnight overhaul. It requires consistency and treating the fatigue you feel as real, worth investigating, and, based on the research, genuinely within your ability to influence.
Is low energy after 50 always caused by low testosterone?
No. Testosterone is one factor among several, including muscle loss, disrupted sleep, rising evening cortisol, and mood. Research shows lifestyle factors like weight, smoking, and depression often predict hormone decline better than age alone.
Can diet alone fix low energy after 50?
Diet is one lever among several. A whole-food, plant-based diet supports weight management, key micronutrients, and gut health, but it works best alongside strength training, consistent sleep, and attention to mental health.
When should I see a doctor about low energy after 50?
See a doctor if fatigue is severe, sudden, or paired with other symptoms such as low mood lasting more than two weeks, unexplained weight change, or loss of libido. A simple blood test can check testosterone and rule out other causes.
Energy and drive after 50 come from four measurable systems: hormones, muscle, sleep, and mood. Age moves each of these a little.
Habits: diet, weight, smoking, sleep, and mental health care move them a lot. That’s not a reason to feel behind. It’s the most useful piece of information in this entire article: the parts of this equation you can influence outweigh the parts you cannot.
Restore energy and drive, deep sleep, and rebalance testosterone naturally through the Cortisol-Sleep Code After 50.
By Zama Zincume — Public Health Specialist & Plant-Based Food Writer Quick Answer After age 50, men experience a natural, gradual decline in serum testosterone, often called andropause or late-onset hypogonadism—at a rate of about 1% to 2% per year. Simultaneously, Sex Hormone-Binding Globulin (SHBG) …
By Zama Zincume — Public Health Specialist & Plant-Based Food Writer · Updated Quick Answer: A solid plant-based pantry in South Africa is built from legumes (sugar beans, lentils, chickpeas, cowpeas), grains (rice, maize meal, samp, sorghum, oats), a few oils and spices, and a …
By Zama Zincume — Public Health Specialist & Plant-Based Food Writer
Quick Answer: The cheapest plant-based protein sources in South Africa include dried beans, lentils, cowpeas, sorghum, and peanut butter. On a cost-per-gram-of-protein basis, dried legumes consistently beat meat, chicken, and most dairy. Imbo Red Speckled Sugar Beans, for example, sell for R26.99–R28.99 per 500g at Shoprite, Checkers, and Pick n Pay, price-checked 17 September 2026.
If you are trying to eat well without spending more, you are not alone. Rising grocery prices have made every South African household watch their budget. The good news is this: some of the cheapest foods you can buy are also some of the best sources of plant protein on earth. Many of them are not new imports or trendy “health foods.” They are staples that have fed South African families for generations.
This guide breaks down verified prices where they’re available, and tells you honestly where a figure still needs checking rather than guessing.
Meat and dairy carry hidden costs. Farmers feed grain to animals, and much of that grain’s protein and energy is lost along the way — you pay for that loss at the till. Plant protein skips that step: you eat the grain or legume directly.
Indigenous foods like amadumbe, morogo, sorghum, and cowpeas are not “meat substitutes.” They are originals — foods that fed South African families long before “plant-based” was a marketing term.
| Food | Retailer | Package | Price | Date checked |
|---|---|---|---|---|
| Imbo Red Speckled Sugar Beans | Shoprite | 500g | R26.99 | 17 September 2026 |
| Imbo Red Speckled Sugar Beans | Checkers | 500g | R26.99 | 17 September 2026 |
| Imbo Red Speckled Sugar Beans | Pick n Pay | 500g | R28.99 | 17 September 2026 |
| Imbo Brown Lentils | Checkers | 500g | R29.99 | 17 September 2026 |
| Imbo Brown Lentils | Pick n Pay | 500g | R38.99 | 17 September 2026 |
| Plain peanut butter | Checkers | 400g | R38.99 | 17 September 2026 |
| Plain peanut butter | Pick n Pay | 400g | R42.99 | 17 September 2026 |
On price alone, dried sugar beans and lentils bought at Shoprite or Checkers are the cheapest protein-per-rand options confirmed so far — and both are cheaper at Checkers/Shoprite than at Pick n Pay in every comparison found.
Sugar beans and cowpeas are pantry staples in almost every South African home. Dried sugar beans (Imbo brand) come in at R26.99 per 500g at Shoprite and Checkers — cheaper than almost anything in the meat aisle per gram of protein.
Cowpeas, also called black-eyed peas, carry deep roots in Southern African food culture and are typically sold in bulk at informal markets and wholesalers for less than their branded, supermarket-packaged equivalents — though we don’t yet have a verified rand figure to quote here. If you want a deeper look at cowpeas across a full week of meals, see our cowpeas guide.
Lentils cook in twenty to thirty minutes with no soaking. Imbo Brown Lentils run R29.99 per 500g at Checkers, rising to R38.99 at Pick n Pay — worth comparing before you shop, since that’s a real ~30% difference for the same product.
A tub of plain peanut butter goes further than most people expect. Checkers’ plain peanut butter comes in at R38.99 per 400g, against R42.99 at Pick n Pay. Two tablespoons on brown bread, stirred into a stew, or blended into a sauce adds protein and flavour for very little cost per serving.
Sorghum, amadumbe, and morogo are staples with deep roots in Southern African food culture — sorghum for its drought resistance, amadumbe for how filling it is per meal, and morogo for how cheaply it can be grown or bought locally. We don’t have verified current prices for these three yet; once checked, they’ll likely sit at the more affordable end of this list, since all three are typically sold through informal and local channels rather than premium supermarket aisles. For a deeper look at how these fit into a full week of eating, see our Indigenous South African Plant Foods A–Z.
Textured vegetable protein, known locally as soya mince, is dehydrated, so a small bag rehydrates into a large volume of food. A flavoured, ready-to-use version (Fry’s) carries about 20g of protein per 100g; plain, unflavoured TVP typically runs much higher per 100g dry weight, though we’d want to confirm the exact SA label figure before publishing a specific number. We don’t yet have a verified South African retail price for plain soya mince — this is worth checking before publishing.
If your family is transitioning slowly, soya mince is often the easiest first swap. Mix it half-and-half with regular mince before moving to fully plant-based meals.
Based on verified prices so far, Checkers and Shoprite beat Pick n Pay on both sugar beans and lentils. For a full list of stores and where each staple tends to be cheapest, see our guide to the best plant-based grocery stores in South Africa. If you want a higher-protein option that costs a little more, seitan is worth trying too.
If you are eating plant-based for Daniel Fast season, dried beans, lentils, and sorghum all fit traditional Daniel Fast guidelines. For a full meal plan built around this season, see our Daniel Fast Meal Plan South Africa and our broader guide to the Christian Plant-Based Diet.
What is the cheapest source of plant protein in South Africa? Based on verified prices, dried sugar beans (Imbo, 500g) at R26.99 from Shoprite or Checkers are among the cheapest confirmed options as of September 2026.
Are dried beans cheaper than tinned beans? Generally yes — dried beans cost less per serving, though tinned beans save time and electricity since they need no soaking or long cooking.
Is soya mince a healthy protein source? Plain, unflavoured soya mince (TVP) is a complete protein and very low in fat. Choose plain varieties and season them yourself to control sodium — flavoured, ready-to-use versions carry added salt and sugar.
Where can I buy cowpeas, sorghum, and amadumbe cheaply in South Africa? These are usually cheapest at local wholesalers, spaza shops, and African/Indian grocers rather than the major supermarket chains — see our grocery store guide for specifics.
Budgeting for plant-based meals is a skill, not luck. If you want a full month of meal plans, shopping lists, and cost breakdowns, the Plant-Based Budget Blueprint course walks you through it step by step.
And if you need something quick to work from tonight, grab the free Cheapest Plant Protein Swap List — updated once the remaining prices are confirmed.
By Zama Zincume — Public Health Specialist & Plant-Based Food Writer Quick Answer A plant-based diet is one of the most affordable ways to eat in South Africa, not one of the most expensive — if you build your meals around dried legumes, whole grains, …